Name: Playbook - Alex Rice - DB GLUTE WORKOUT
Uploaded: 2024-03-29T18:23:03.966Z
Duration: 45 min
Description: DB GLUTE WORKOUT

💛Stephanie💛

Taylor

Kelsey

Indira

I don’t know why but the single leg hip thrusts always kill me

Destiny

So hard!! Love how basic and effective the workouts are!!!! Thank you!!!

Kimberly

Foot placement cant be tricky sometimes. But if you take the time to find the right position you’ll feel your buns burning like you’ve never felt before🥵Thank you so much alex for another amazing workout guide❤️

Michelle

Dumbbell Only Glute Burner!

1. 10 (each) Stationary Lunge (leaned forward)

2. Superset
12 Goblet Squats into
8 (each) Kickstand RDLs

3. 8 (each) Bulgarian Split Squats

4. 12 (each) Single Leg Hip Thrust

- Stand in a split staggered stance
- Tip your chest forward slightly, holding dumbbells at your sides
- Lower your back knee down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Stationary Lunge (Leaned Forward)

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Goblet Squat

- Start in a kickstand position (feet staggered)
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells toward the floor
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Kickstand RDL

Superset

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench or circular pad to increase the range of motion
- Lean forward slightly
- Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat (Leaned Forward)

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Raise one leg up
- Drive your hips up lifting the dumbbell 
- In the top position your knee should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrust

DB GLUTE WORKOUT

Misty

Jessica Hernandez

I kept clicking the X out button thinking it was the timer 😂 I love the update tho! Being able to log weight and reps in the app is amazing and so helpful!

GLUTE WORKOUT

First workout done, exactly the platform I was looking for. Thank you 😀

Viv Murphy

Ellie

ANDREINA

Isela

Sarah

Loved this one!! Perfect hump day werkout

Awesome workout! My legs were shaky by the 4th exercise. Thank you!!

Mayra Gamino

Adding the fourth set to everything was the killer for me 💀

Angela

My ass was shaking at the end of that one 🔥🔥

Alisha Harvey

If this workout doesn’t help my booty grow 😂😂😂

Aurelia

DB GLUTE FINISHER

Glute Workout

Perfect way to end Leg day 🙌🏼❤️‍🔥

Yahaira

GLUTE TRI-SET FINISHER

Increased the weight and it made such a huge difference. My favorite workout.

DB GLUTE WORKOUT

Community

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